Learning is usually considered as something that happens during the day, and that sleep is an essential ingredient to support that learning. But recently, a deeper dive into the science of sleep and the study of education has revealed a closer connection between the two. Sleep is not just a break from learning — it can be a powerful companion for helping young minds to absorb and recall information.
So how do our brains function in this state of rest? Furthermore, how can parents help to provide the best possible environment for children’s minds to sleep soundly — and learn significantly?
The connection between sleep and learning
Sleep plays a vital role in how we process and store information. During the deep stages of sleep, our brains actively consolidate memories — simply put, moving short-term information into long-term storage. For children during their time at school, this means that a good night’s sleep could help solidify the content they have learnt during the day in their subconscious. From mathematics and grammar, through to scientific facts or lines for a drama performance, their brains can hold onto that information and make sure it is easier to recall.
“Promoting healthy sleep habits is not just an academic strategy — it is a wellbeing priority.”Diane Furusho, Deputy Principal – Student Wellbeing
“During the day, student’s brains are busy processing sensory input from their environment and forming memories of what they learn in class and experience with their peers,” says Amanda Ryan, Haileybury’s Head of Psychology. “Because of this constant cognitive load, the brain relies heavily on sleep — particularly deep sleep — for memory consolidation.”
A well-rested brain is more capable of solving problems, recalling facts and thinking creatively. That is why maintaining a healthy sleep routine is just as important as homework and revision.
“Good sleep supports emotional regulation, resilience and mental clarity — all essential ingredients for positive wellbeing and successful learning,” says Diane Furusho, Deputy Principal – Student Wellbeing. “Promoting healthy sleep habits is not just an academic strategy — it is a wellbeing priority.”
Active learning during sleep
While research over time has made it clear we can condition and consolidate what we have learnt during the day, there is less evidence to suggest sleeping brains can actively learn new information.
Instead, passive listening and repetition as children drift off to sleep seems to be the most beneficial approach (so long as it does not disrupt sleep itself). Audiobooks, language lessons, educational podcasts and more can provide gentle, low stimulation listening experiences that may also gently reinforce the information that the brain is gathering before sleep.
“Research is inconclusive about whether individuals can learn new information while they are sleeping. However, listening to podcasts or reading through notes before falling asleep may enhance retention,” says Amanda. “When information is reviewed just prior to sleep, it is more likely to be fresh in the mind and integrated into the brain’s natural memory consolidation process while asleep.”
When is the best time to learn before sleep?
The last hour before bed can be an ideal time for some late-in-the-day learning, so long as it is light and low on stress. Activities such as reading through notes or listening to an educational podcast can be effective, as they are screen free, low energy and generally connect to better sleep hygiene, whilst also encouraging retention.
It is a good idea to avoid high-pressure study sessions or anything that feels like ‘cramming’ right before bed, as this can lead to mental overstimulation and prevent a restful night’s sleep. Instead, the focus should be on cultivating the most relaxing, consistently comfortable environment.
“Learning always involves three processes: acquisition, consolidation and recall. Acquisition and recall occur when awake and consolidation appears to occur mostly during sleep,” says Henry Bell, Psychologist and Haileybury’s Director of Counselling. “Keeping in mind that research is at best inconclusive on the impact of ‘sleep learning’ for complex learning tasks, emphasis should be placed on creating a regular bedtime routine and creating an environment that is most likely to lead to good quality, deep, restorative sleep.”
Signs your child might need more sleep
If your child seems uncharacteristically forgetful, easily frustrated, or is struggling to concentrate in class, poor sleep could be a contributing factor. Other signs could include difficulty waking up in the morning, or if they are trying to make afternoon naps a part of their daily routine.
While they can sometimes be helpful for the young ones, school-age children are generally encouraged to avoid taking naps to recharge the batteries. As Diane says, “A regular reliance on naps may be a sign that their overall sleep routine needs adjusting. As a mother, I have found it is important that children are off screens well before sleep time and keep a routine.”
Parents can encourage better overall sleep health by setting consistent routines, including bedtime and wake-up time. Create a calming, screen-free environment before bed, even if your child is not studying at the end of their evening. You can also help create a positive attitude towards rest by leading by example, and acknowledging and communicating that sleep is as important to learning and wellbeing as the hours we are awake. Staying up late is not worth the fatigue the next day.
“Helping children get a good night’s sleep assists their learning, their alertness, their memory, their ability to retain and recall information, as well as applying their knowledge, regulating their emotions, and regulating their behaviour,” says Henry. “Sleep also has a significant impact on mental health throughout our lives and hence poor or inadequate sleep negatively impacts all these domains. Prioritising sleep should be a priority for all families.”
Resting to be ready for learning
It is easy enough for a good night’s sleep to fall down a young person’s list of priorities when they are focusing on their studies and extracurricular activities. However, making sleep an important part of the learning process can deliver all kinds of great benefits, both in a child’s wellbeing and their abilities at school.
Whether you are encouraging your child to do some gentle, screen-free learning before bed, or simply supporting them to maintain healthy sleep hygiene, it is important that our children know a good night’s rest is all part of the learning experience. As Henry says, “consistent, deep and restorative sleep, combined with age-appropriate study habits and regular attendance and engagement with school, are the foundations for maximising a child’s learning potential.”
